Clean 4x3x70%

3-4 rounds, rest as needed. Use AHAFA weights

1) 4 Back Squat
2) 4 Weighted Pull-Up
3) 8 DB/KB Bench Press
4) 15-25 GHD Sit-Up

4 kierrosta

2 min Soutu
2 min Juoksu
2 min Hyppynaru
2 min Seinäpallo heitto
tauoko 2 min.

Row kcal10-20-30-40-50-40-30-20-10,
round of ”Cindy” after every set. (total of 9 rounds)

This is not all out effort. Keep the same pace when rowing. You should do round of Cindy under 60sec. Scale if needed.

Round of Cindy:

5 Pull-Up
10 Push-Up
15 Air Squat

4 kierrosta

400 Soutu
30 DU
20 Etuheilautus
20 Burpee

2 min tauko kierrosten välissä/

5 sets, E2MOM:

3 Back Squat AHAFA

Start a new round every 2nd minute. Scale if needed.

4 sets, rest as needed. Go by feel.

10m KB Front Rack Walking Lunge
5-15 Strict C2B
5 Banded Press in Split

4 Rounds, Rest as needed:
15 Banded Pull-throughs
20 Banded Pushdowns

8min EMOM
odd 10 pull ups
even 10 HSPUs

20m hand stand walk

20 pistol squats (alternating)

20 ring dips

20 C2Bs

20 passthroughs

20m hand stand walk